Poultry and Pork Recipes (Stage 2)

TIP: Crock Pot Cooking

Many patients are looking for quick easy ways to get their protein. One simple way is to simply buy a crock pot or slow cooker. Keep it on your counter, and in the morning dump frozen (yes frozen) chicken, turkey, or pork into the crock pot. Add about 1/4 C water and place it on medium heat. No recipe needed. By dinner time this protein will be perfectly cooked and will be quite tender. Feel free to pair it with frozen veggies for dinner that night. Simply heat them up in the microwave. Be sure to add more protein than you will need to save for leftover lunches (I use an entire pound of chicken). This is by far the easiest and healthiest way to get your protein!!

TURKEY WRAPPED ASPARAGUS

Ingredients:

12 asparagus spears

6 Turkey slices/strips

A little ghee for frying (or butter)

Directions: Wash asparagus and cut 2 cm off the ends. Cut turkey strips into two halves, going length ways, you should end up with 12 strips. Place each turkey strip on a chopping board at a 45 degree angle. Place one of the asparagus spears on top of the meat, perpendicular to it. The tip of the asparagus should be lined up with the bottom of the turkey strip. Wrap the bottom end of turkey over the asparagus and holding the meat tight, start rolling the asparagus up. The turkey strip will wrap around the whole length of the spear because it’s on an angle. You can try a different wrapping method but I find this is a very quick to do it. Don’t worry if parts of the asparagus spears are not covered completely. Heat some ghee (clarified butter) in a large, flat frying pan to sizzling hot. Pan sear the wrapped asparagus spears for 1-2 minutes on each side or until turkey is brown and crispy.

STUFFED EGGPLANT RECIPE

Serves 8

Eggplant Ingredients:

2 eggplants, cleaned and dried

salt

5 Tablespoons olive oil

1/2 pound ground chicken or turkey

1/3 cup diced onion

1 garlic clove, smashed, peeled and minced

1 Tablespoon capers, drained and smashed

Sauce Ingredients:

2/3 cup diced onion (about 3/4 medium onion)

2 Tablespoons olive oil

2 garlic cloves, smashed, peeled and minced

2 16 ounce jars of roasted red peppers

1/2 teaspoon dried basil leaves

1/4 teaspoon dried oregano

8 ounces 2% mozzarella cheese, sliced

Stuffed Eggplant Directions: Heat oven to 375 degrees F. Halve the eggplants and scoop out the middle. It may be helpful to cut out of the edges and then scoop out. Rub with salt and let stand to sweat. Dice the eggplant innards that you scooped out. (Right now is a good time to start the sauce.) Heat 2 Tablespoons of olive oil in a pan and add meat. Use wooden spatula to break up the meat. Cook for about 8 to 10 minutes. Remove cooked meat and place in a clean bowl. Set aside. Add 1 Tablespoon of olive oil to pan. Add onions and cook for 3 minutes. Add garlic and cook for 2 minutes. Add eggplant and 2 more Tablespoons of olive oil and season with salt and pepper. Cook for 6 to 8 minutes, stirring occasionally. Add back the cooked meat and cook for about 5 to 6 minutes. Remove eggplant filling from heat and add capers and mix. Season with salt and pepper. Rinse out eggplant shell halves and wipe dry with a paper towel. Place upside on a covered baking sheet to remove excess water. Stuff eggplant with cooked eggplant mixture and place in a casserole baking dish. Ladle sauce into the baking dish underneath the eggplant and a little bit on top of each eggplant. Cover baking dish with foil and bake for 35 to 40 minutes at 375 degrees F. Uncover and add sliced mozzarella cheese on top each of each eggplant to cover. Bake for another 5 minutes and then broil for another 5 minutes. Enjoy.

Sauce Directions: In a heavy bottomed pot, sauté the onion with olive oil for about 3 to 5 minutes on medium high, until onions are softened. Add garlic and cook for 60 to 90 seconds. Add roasted peppers with juice plus 1 cup of water to the pot. Break down peppers with a wooden spoon or rubber spatula. Add dried basil. Lower heat and allow sauce to simmer while prepping the rest of the eggplant dish. Season with salt and pepper.

BALSAMIC GRILLED CHICKEN

makes 4 servings

Ingredients:

4 boneless skinless chicken breasts, thawed

Pinch of salt

¼ Cup balsamic vinegar

¼ Cup extra virgin olive oil

4 slices fresh 2% mozzarella cheese

Topping:

·1 yellow bell pepper diced

·8 fresh basil leaves, stacked, rolled and thinly sliced

·3 cloves fresh garlic, minced

·Pinch of salt

·1 Tablespoon balsamic vinegar

Directions:

Preheat a grill pan over medium heat on the stove top. Spray with cooking spray. Combine balsamic and olive oil in a bowl. Season both sides of chicken with pinches of salt and place on grill (or in skillet). Brush top sides of chicken with balsamic mixture. Cook for 4-5 minutes and flip chicken. Brush with additional balsamic and cook for an additional 4-5 minutes or until cooked through. During the last 2 minutes of grilling place 1 slice of cheese over top each chicken to melt.

In a large bowl combine the peppers, basil garlic, salt and balsamic. Toss gently to combine. Place chicken breasts on a serving plate and top with pepper mixture. Serve warm.

Spray the slow cooker with olive oil or nonstick spray and layer the chicken in a single layer as much as possible. Pour over the sauce, so all the chicken is covered. Cook on high for one hour; then turn to low and cook 2-3 hours more. (Or just cook a little longer on low if you’re not going to be home to switch the slow cooker setting.)

When the chicken is done, remove it to a cutting board to cool enough to handle. Put the sauce in a large frying pan and simmer over medium heat until it’s reduced by half, about 6-8 minutes. Use two forks to shred the chicken apart. When the sauce is reduced by half, put the chicken in the frying pan and stir to coat with sauce. You can heat the chicken in the pan for a few minutes if needed.

To make lettuce wraps, slice the green onions. Cut out the core of the lettuce with a sharp knife; then peel off two lettuce leaves together to make a “cup” to hold the barbecued chicken. Fill each lettuce “cup” with desired amount of the chicken mixture, top with sliced green onions, and devour!

This chicken freezes well. For best results, let it thaw overnight in the refrigerator; then heat in a pan on the stove, with a tiny bit of water added if it seems dry.

SAUTEED’ CHICKEN AND ASPARAGUS

makes 2 sesrvings

Ingredients:

1/4th medium onion, cut in half and sliced

12 spears of asparagus

1 medium garlic clove, pressed

1 tbsp chicken broth

1 tbsp ginger, minced

1 large chicken breast (8 ounces), cut into 1 inch pieces

1 tbsp rice vinegar

1 tbsp balsamic vinegar

pinch of red chili flakes

Directions: Cut onion and mince garlic and let both sit for at least 5 minutes. Heat 1 TBS broth in a 12-inch stainless steel skillet. Saute’ onion in broth for about 2 minutes over medium-high heat, stirring constantly. Add ginger, garlic, chicken, and continue to sauté for another 3-4 minutes, stirring constantly. Add asparagus, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes. This may have to cook for an extra couple minutes if the asparagus is thick. Season with salt and pepper to taste. Makes 2 servings.

TURKEY BURGER WITH ZUCCHINI “BUN”:

2-3 servings

Ingredients:

8 – 10 oz ground organic, lean turkey meat

2 tablespoons fresh oregano, chopped

2 garlic cloves, minced

4 thick slices of zucchini (or eggplant, summer squash, etc.)

Olive oil spray

Salt & pepper to taste

Toppings: cheese, low sugar ketchup, mustard, mayo

Directions: In a large bowl, combine the turkey meat, oregano and garlic cloves, and mix with your hands until fully combined. Form into two patties and set aside. Heat a grill pan (or outdoor grill) to medium high heat. Spray the zucchini on both sides and sprinkle with salt and pepper. Add the zucchini to the grill pan, cooking 2 – 3 minutes per side until you have nice grill marks and the zucchini still holds its shape. Add the turkey burgers to the grill, cooking 3 – 5 minutes per side, until cooked. Serve between zucchini slices and add your preferred topping

BROILED CHICKEN AND ARTICHOKES:

2 servings

Ingredients:

8 boneless chicken thighs

2 jars artichoke hearts, drained

2 tbsp olive oil

1 tsp salt

1/2 tsp pepper

1/4 C shredded Parmesan cheese

2 tbsp parsley

Directions: Preheat boiler. In a large bowl, toss chicken and artichokes with oil, salt and pepper. Transfer to a broiler pan. Broil 3 inches from heat 8-10 minutes or until a thermometer reads 170 degrees, turn the chicken and artichoke halfway through cooking. Sprinkle with cheese. Broil 1-2 minutes longer or until cheese is melted. Sprinkle with parsley.

*Recipe from Taste of Home Magazine.

GARLIC CHICKEN

Ingredients:

6 boneless chicken breasts

1 teaspoon salt

2 teaspoons paprika

2 teaspoons pepper

1 large onion, sliced, 5 1/4 ounces*

10 cloves garlic, unpeeled*

Directions: Mix the seasonings; rub all over the chicken. Place the onion in the bottom of a slow cooker. Place the chicken on the onion. Cover the chicken with garlic cloves. Cook on LOW 6 hours or until the chicken is done.

Pork: Put an oven rack in the center of the oven. Preheat the oven to 400 degrees F.

Rub 1 tablespoon of olive oil over the pork and season with salt and pepper, to taste. In a large skillet, heat 2 tablespoons of coconut oil over high heat. Add the pork and brown it on all sides, about 8 minutes. Transfer the pork to a 13 by 9 by 2-inch glass baking dish and roast it until an instant-read thermometer inserted into the thickest part of the pork registers 165 degrees F, about 25 to 30 minutes. Allow the pork to rest for 10 minutes on a cutting board.

Sauce: In the same skillet used for the pork, heat the oil over medium-high heat. Add the onion, peppers and garlic and season with salt and pepper, to taste. Cook, stirring frequently until softened, about 8 to 10 minutes. Add ¼ C water, scraping up the brown bits that cling to the bottom of the pan with a wooden spoon. Stir in the paprika, pureed roasted pepper and the bay leaf. Bring the mixture to a boil. Reduce the heat to a simmer and cook until the sauce thickens, about 25 to 30 minutes. Remove the bay leaf and transfer the mixture to a food processor or blender. Blend until smooth. Season with 2 tablespoons salt and pepper, to taste.

Slice the pork thinly and arrange on a platter. Spoon the sauce on top, garnish with chopped parsley and serve.

*Adapted from foodnetwork.com

PORK AND GRILLED STRAWBERRIES:

makes 4 servings

Ingredients:

4 five ounce pork loins (1/2 inch thick)

1/4 C water

2 tbsp apple cider vinegar

2 tbsp no sugar added Dijon mustard

2 tbsp olive oil

2 garlic cloves, minced

1 large shallot, minced

1 tsp minced fresh thyme

1/4 tsp ground black pepper

1/8 tsp salt

Directions: Trim the pork chops of excess fat

In a large bowl or zip-lock bag, add the above ingredients, add the pork and seal for 6 to 8 hours in refrigerator. Remove the pork chops from the marinade and add excess marinade to small saucepan. Coat a grill rack with cooking spray and set it 6 inches from the heat source. Preheat the grill to medium heat. Add the pork chops to the grill, and sear on each side for 3 minutes. Then cover the grill and cook for 15 minutes until the chops register 145 degrees. Remove from grill and let them rest a few minutes. Garnish with any marinade left in the pan

PARMESAN CRUSTED CHICKEN

INGREDIENTS:

1/3 cup Olive oil based Mayonnaise

1/4 cup grated Parmesan cheese

4 boneless, skinless chicken breast halves (about 1-1/4 lbs.)

25 almonds

ITALIAN SEASONING

Ingredients:

1/2 teaspoon salt

1/2 teaspoon dried parsley flakes

1/2 teaspoon ground black pepper

1/2 teaspoon garlic powder

1/4 teaspoon onion powder

1/4 teaspoon dried oregano

1/4 teaspoon dried basil

DIRECTIONS:

Preheat oven to 425°.

Combine olive oil based mayo with cheese in medium bowl. Arrange chicken on baking sheet. Evenly top with Mayonnaise mixture. Meanwhile, place almonds in a food processor until almonds are the consistency of “bread crumbs”. After, add all the ingredients from the Italian Seasoning and mix (see above) then sprinkle onto chicken. Bake until chicken is thoroughly cooked, about 20 minutes.

SPICY CHICKEN BREASTS

Ingredients:

2.5 tbsp paprika

2 tbsp garlic powder

1 tbsp salt

1 tbsp thyme

1 tbsp onion powder

1 tbsp cayenne pepper

1 tbsp black pepper

4 skinless, boneless chicken breast halves

Directions:

In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).

Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.

Lightly oil the grill grate. Place chicken on the grill, and cook for 6 to 8 minutes on each side, until juices run clear.

Directions: Preheat oven to 300 degrees. In an oven proof pan with a tight fitting lid, sauté onion in bacon until slightly translucent. Add pork and sauté for 5-6 minutes. Add cabbage and remaining ingredients, bring to a simmer and cover with lid. Place in oven and let cook for 3-4 hours. You can strain the juices out and deduce them and serve with the dish or just use a slotted spoon. Serve in a bowl, enjoy!

* Because this recipe calls for Diet rite soda make sure to limit it to no more than twice/week.

TUSCAN CHICKEN AND ROASTED BROCCOLI:

Makes 3-4 servings

Ingredients

1/2 cup diced roasted red peppers

2 tablespoons diced red onion

1/4 cup sliced, drained sweet pimientos

1/4 cup snipped fresh basil leaves

1/2 teaspoon balsamic vinegar

Salt and freshly ground black pepper

3/4 pound boneless, skinless chicken breasts

Olive oil spray

Roasted Broccoli, recipe follows

Directions

Mix roasted red peppers, onions, sweet pimientos, and basil together in a small bowl. Add vinegar and toss to mix. Add salt and pepper, to taste. Set aside.

Place chicken between 2 pieces of waxed paper or aluminum foil and flatten with a meat mallet or the bottom of a heavy skillet to 1/2-inch thick. Heat a large nonstick skillet on medium-high heat and spray with olive oil spray. Add chicken and sauté 3 minutes per side. Sprinkle salt and pepper, to taste, on the cooked sides. Divide between 2 dinner plates and spoon the pepper relish on top.

ROSEMARY ROASTED TURKEY

Ingredients:

3/4 cup olive oil

3 tablespoons minced garlic

2 tablespoons chopped fresh rosemary

1 tablespoon chopped fresh basil

1 tablespoon Italian seasoning

1 teaspoon ground black pepper

salt to taste

1 (12 pound) whole turkey

Directions:Preheat oven to 325 degrees F (165 degrees C).In a small bowl, mix the olive oil, garlic, rosemary, basil, Italian seasoning, black pepper and salt. Set aside. Wash the turkey inside and out; pat dry. Remove any large fat deposits. Loosen the skin from the breast. This is done by slowly working your fingers between the breast and the skin. Work it loose to the end of the drumstick, being careful not to tear the skin.Using your hand, spread a generous amount of the rosemary mixture under the breast skin and down the thigh and leg. Rub the remainder of the rosemary mixture over the outside of the breast. Use toothpicks to seal skin over any exposed breast meat.Place the turkey on a rack in a roasting pan. Add about 1/4 inch of water to the bottom of the pan. Roast in the preheated oven 3 to 4 hours, or until the internal temperature of the bird reaches 180 degrees F (80 degrees C).

ONION-APPLE PORK CHOPS:

Ingredients:

2 boneless pork loin chops (4 oz each)

1/4 tsp garlic salt

2 tsp olive oil

1/4 tsp lemon pepper seasoning

1 small onion, thinly sliced

1 medium apple, peeled and thinly sliced

1/3 C chicken broth

Stevia to taste

Directions: Sprinkle chops with garlic salt and lemon-pepper. In a large ovenproof skillet, brown chops in oil. Remove and keep warm. In the same skillet, sauté apple and onion in drippings until tender. Stir in broth and a little stevia. Bring to a boil. Reduce heat; simmer, uncovered, for 5-7 minutes or until liquid is almost evaporated. Return chops to pan. Cover and bake at 350 degrees for 15-20 minutes or until temp reaches 145 degrees.

Directions: Lightly brush chicken and peaches with oil, season with salt and pepper. Grill over medium heat for 4-6 minutes, until no pink remains in chicken and peaches are tender and grill marked. In a large bowl, combine chicken, green beans and peaches with the feta. Drizzle with remaining olive oil; sprinkle with thyme.

Directions: Sprinkle chicken with salt and pepper. In a large ovenproof skillet coated with cooking spray, brown chicken in oil. Sprinkle herbes de provence and lemon peel over chicken; add lemon juice to pan. Bake uncovered at 375 degrees for 12-15 minutes or until cooked through.

TURKEY BACON-BRAISED ESCAROLE

8 servings- no significant amount of protein, may pair with lean protein of choice.

Ingredients:

8 strips of turkey bacon, cut crosswise into 1/2 inch wide strips

1 large red onion, diced

6 garlic cloves, minced

1 large red pepper, chopped

salt and pepper

4 heads escarole, torn into large pieces

2 tbsp balsamic vinegar

1 tsp crushed red pepper flakes

Directions: In a large pan over medium heat, cook bacon until it begins to crisp (on cookie sheet), about 8 minutes. Add onion, red pepper and garlic and cook until onion is translucent and pepper tender. Season with salt and pepper. Add escarole, vinegar and pepper flakes. Stir until escarole wilts, 3 to 4 minutes. Season as desired.

PEACH-STUFFED PORK LOIN

Makes 15 servings

Ingredients:

3 peaches

1, 4 lb pork loin

6 garlic cloves, minced

2.5 tbsp fresh rosemary, chopped

1.5 C low sodium chicken broth

Salt and pepper to taste

Directions:

Cut a 1.5 inch wide circle though the center of the pork. In a small bowl mix the peaches, half the garlic and 1/4 tsp salt. Pack into each hole of the pork slices. Tie pork loin at 1/2 inch intervals with 10 to 12 inch lengths of kitchen twine. Preheat oven to 325 then grind rosemary and combine with 3/4 tsp salt and 1 tsp pepper to make a rub. Mix in remaining garlic and rub over pork. Place pork in a medium roasting pan fitted with a rack and roast for 45 minutes. Remove from oven and pour broth over pork then return to oven to roast basting every 15 minutes until meats internal temp is 150 degrees (up to an hour).

Transfer roast to a wire rack and rest 20 minutes before slicing. Use drippings for gravy. Enjoy!

In a small bowl, mix together the garlic, Truvia and vinegar with the olive oil until combined. Place the pork in a Ziploc bag, pour the marinade over it, seal, and refrigerate for 2 hours or overnight. Preheat your grill to high and brush the grates with oil. Remove the pork from the bag and discard the marinade. Place directly over the fire for 3-4 minutes on each side. Remember, these chops are thin, so 3-4 minutes a side is plenty of time, especially if the grill is nice and hot! Remove the pork from the grill and transfer onto a cutting board. Allow to rest for 5 minutes then cut into strips. Lettuce wraps: Lettuce leaf, topped by a cucumber slice, 1 or 2 mint leaves, 1 or 2 slices of jalapeno, pork slices. Roll into sort of a burrito and devour!!

TURKEY BURGER WITH PEPPERS:

stage 2

Ingredients:

16 ounces lean ground turkey

1 egg

1/2 tsp parsley flakes

1 clove of garlic minced

1/2 onion minced

1/2 tsp cumin powder

2 bell peppers (color of choice)

Directions:

In a large bowl mix 16 ounces of meat with 1 egg and all spices as well as onion and garlic. Form into 4 burger patties. Cook patties on medium heat in a coated pan until brown. In the mean time slice peppers and steam with a small amount of water in small pan over medium heat. Once peppers are tender add them in with turkey burgers and saute for ~1 minute. Serve hot

TURKEY APPLE BALLS

4 servings, provides 4 ounces of protein per serving.

Ingredients:

16 ounces lean ground turkey

1 egg

1 green apple, peeled and shredded

1/2 C shredded 2% cheddar cheese

salt and pepper to taste

Instructions: In a bowl, mix the ground turkey with all ingredients. Make cherry sized meatballs and place in a glass baking dish. Bake on 350 degrees for 30 to 45 minutes until cooked throughout.

CHICKEN PAPRIKA: (4 SERVINGS)

Stage 2

Recipe Instructions:

Ingredients:

4 (5 ounce) boneless skinless chicken breasts

1 tbsp paprika

2 tsp unsalted butter

2 C sliced mushrooms

1 green pepper sliced

1 small onion, thinly sliced

2/3 C dry white wine

2/3 C heavy whipping cream

Salt and pepper to taste

Directions:

Sprinkle both sides of chicken with ½ tbsp paprika. Melt 1 tsp of butter into skillet over medium heat. Add chicken and sauté until brown. Transfer to plate. Add the remaining butter to skillet as well as mushrooms, peppers and onion. Cover and turn down to medium heat. Sauté until tender and liquid has evaporated. Uncover and still in remaining ½ tbsp paprika and wine. Add chicken back and allow contents to cook with the remaining paprika and wine. Enjoy!